Generation Sleepless: Why Tweens and Teens Aren't Sleeping Enough and How We Can Help Them

by Heather Turgeon, Julie Wright, Tomáš Bíla (Translator)

Kdybyste mohli své dospívající děti ochránit před úzkostí, depresí a chronickým stresem a podpořit v jejich životě pocit štěstí a pohody, udělali byste to? V knize Nevyspalá generace autorky upozorňují na fenomén, který významně ohrožuje fyzické i duševní zdraví dospívajících: nedostatek spánku. Generace nespavců se ocitla v „dokonalé bouři“ způsobené všudypřítomností obrazovek a návykovostí sociálních sítí, velkými studijními nároky, časným začátkem školní docházky i biologickým sklonem dospívajících k pozdějšímu usínání.

V této zásadní knize vycházejí lékařky Heather Turgeonová a Julie Wrightová z nejnovějších vědeckých výzkumů a odhalují, že v kritické fázi vývoje potřebuje mnoho dospívajících více spánku než jejich mladší sourozenci, ale dostává se jim ho drasticky méně. Kniha Nevyspalá generace čtenářům pomůže:

- podpořit motivaci dospívajících dobře spát

- změnit rodinné zvyklosti týkající se telefonů, sociálních médií a času stráveného u obrazovky

- vyjít z poznatků o sklonech dospívajících k pozdějšímu usínání a vytvořit si chytré spánkové návyky

- navrhnout tipy pro školy, které chtějí podporovat spánek, a propagovat systémové změny, jež by dospívajícím pomohly získat potřebný odpočinek

Jako první kniha svého druhu je Nevyspalá generace plná jasných a okamžitě použitelných rad pro rodiče a zároveň je výzvou k akci pro učitele, ředitele, trenéry a zákonodárce.

Genres: Parenting, Nonfiction, Health, Psychology, Productivity, Science, Audiobook

336 pages, Paperback

Published March 2, 2023

About the author

Heather Turgeon writes about sleep, child development, and parenting. Her work has appeared in The New York Times, The Washington Post, and others. She is a writer for the National Sleep Foundation.

Reviews

[Simona Väär · Rating 4 out of 5]

Olen unest varem lugenud ja tean, et seda on ülioluline saada õiges koguses, mis mul kooliperioodil enamus ajast ei õnnestu, seega mõtlesin, et äkki tulevasel õppeaastal suudan nüüd selle tõesti prioriteediks seada.

Huvitav oli see, et see raamat oli kirjutatud stiilis, mis on rohkem mõeldud nõuannetena lapsevanematele, et oma lapsi mõjutada ja une osas aidata.

Oma elus tahaksin üritada edaspidi rakendada pool tundi kuni tund aega enne magamaminekut ekraanivaba aega, et parandada une kvaliteeti.

Uued ja ka vanad teadmised raamatust:

UNE TÄHTSUS: Uni äratab nooruki aju elule - see vallandab virgatsaineid, nagu serotoniin ja dopamin, mis annavad teismelistele positiivsust, eesmärgikindlust, uusi ideid, kirglikku suhtumist ja keskendumisvõime. See tõstab oluliselt nende hormoonide taset, mis tugevdavad ja parandavad lihaseid. Uni tugevdab immuunsüsteemi, vähendab põletikku ja alandab krooniliste haiguste ohtu.

Aga üks üllatav fakt - teismeline võib vajada sama palju und kui algkoolilaps. See fakt on vastuolus laialt levinud valearusaamaga, mis meil une kohta on - et lapsed vajavad kasvades vähem und. See ei ole tõsi. 10-18-aastased vajavad kogu aeg palju und ja paljudel jatkub see nii ka noore täiskasvanuna. Teismelised magavad keskmiselt 9,25 tundi öö jooksul, kui neile selleks võimalus antakse.

Kui noorukid magavad kella kaheteistkümnest öösel poole seitsmeni hommikul, jäävad nad ilma umbkaudu veerandist vajaminevast uneajast. Samas tähendab see poolik hommikuuni, et neil jääb ära pool REM-unest, sest hommikutunnid on enamasti need, mil nähakse unenägusid.

Üks teaduslik arvamus on, et unenäod on oluline moodus emotsioone analüüsida, kogemusi integreerida, informatsiooni kinnistada ja üleüldiselt elust sotti saada. Unenägude nägemise uni peaks ka meie loovust ergutama ja aitama meil ideid uudsel moel kokku panna.

Koolipäeva varajane algus on halb ajastus noore aju jaoks:

New York City keskkooliõpilaste seas tehtud uuring, mis kasutas ajulainete salvestamist, naitas, et kõige suurem on aju erksus ja salvestamisvõimsus hommikupoolikul poole üheteistkümne paiku ja kõige väiksem kaheksa-üheksa paiku hommikul. Noorukite puhul soovitavad teadlased parimaks õppimisajaks hommikupoolikut, mis on loogiline, arvestades seda, mida me teame noorukite unefaasi viivitusest. Tahame, et lapsed hooliksid õppetööst, keskenduksid, salvestaksid informatsiooni ja tunneksid inspiratsiooni, aga oleme nad halvanud ebatervete asjaoludega. Chicago riigikoolides, kus tunnid algavad enamasti kell kaheksa hommikul, tehti uuring, mis näitas: kui matemaatika või emakeel on esimene tund, ei suuda lapsed seda nii hästi omandada.

Teismeline, kes magab seitse tundi ja peab ärkama vara, jääb ilma kahest tunnist REM-unest. REM ehk unenägude nagemise uni on vajalik emotsionaalse analüüsi ja vaimse tervise seisukohast. See on ka oluline mälu arenemise, arusaamade ja loovuse seisukohast. Teisisõnu on see kooli jaoks võtmetähtsusega.

Koolitunnid peaks algama kõige varem 8.30.

[Zak · Rating 2 out of 5]

I read up to page 55 in three weeks...
I probably should've kept reading but I mean I felt like I was reading the exact same line over and over and over again. "You don't sleep enough(9-10hrs)=bad things will happen."

[Kathleen Garber · Rating 5 out of 5]

If you have ever worried about a tween or teens sleep, (and who hasn’t,) this book is for you. I’ve read a lot about sleep help but this is the best I’ve read on the subject. Although the book is about tween/teen sleep it is great advice for older people too in some cases. However it’s definitely designed for the 8-18 age. As my kids range in age from 8-18 right now, it’s perfect. All of my kids have had sleep issues of one form or another. Some constant, some occasionally.

The advice includes the often heard ideas like limit electronics and caffeinated drinks before bed. However it explains both in detail and with scientific background why it matters. Case studies of real people are included to.

The book is divided into two parts. The Perfect Storm and Navigating the Storm. The first part explains why sleep problems is so rampant in this day and age. Chapter titles are: The Great Sleep Recession, The Essential Nutrient of the Adolescent Brain, Adolescent Sleep, Screens/Teens/Missing Link, Early Start Times and the Academic Overload.

The second part is about practical tools for dealing with these problems. The Five Habits of Happy Sleepers, The Parent Fade, Empathetic and Effective Communication: the ALP Method and The Sleep Challenge.

I HIGHLY RECOMMEND this book to all parents and even teens themselves.

I received a copy of this book in exchange for an honest review.

[Caroline · Rating 4 out of 5]

I really appreciated this book as a mom and therapist to teens and children. It was very eye opening go read the science behind the effects of screen time. I will and already have been making changes to our screen time.

[Jennie · Rating 3 out of 5]

Helpful, but also very repetitive and sometimes reads very out of touch with anyone neurodivergent or disabled. A lot of people can’t read paper books the way they can an ebook (physically being able to hold it, using the dyslexia font or a larger font on the kindle) so to direct people to paper books over ebooks is not always a real solution. Multiple spots discuss video games in a way that gave “all video games are bad” vibes, which no, and again, neurodivergent brains. If the authors had explicitly acknowledged neurodivergent brains and disabilities I would’ve given a higher rating.

I do appreciate the emphasis on later middle and high school start times, however I wish schools would actually make this change. This book did touch on the overscheduling of our kids as being one of the aspects that parents can control. There are some useful tips and I did learn a few things but overall I learned less than i had hoped.

Also, one example in the teen parenting section (I maybe don’t think this section was even needed within this specific subject matter) referenced a teen coming home two hours late and the parent addressing it the following day…”I heard you come in two hours past curfew last night” and I don’t care who you are in my life, i don’t wait two hours before calling to make sure you aren’t dead in a ditch or on a hospital ER bed. But maybe that’s just me.

At least one section (and I think more actually) of the statistics and studies references that lack of sleep can lead to teen drug use, alcohol use, and sex. I know that risky sex behavior can be problematic but also stop villainizing sex. Teens have sex, always have and always will.

[Lisa · Rating 3 out of 5]

I liked everything this book had to say about sleep and if you haven't read much about sleep, I think you'll find it very helpful. I have already read a lot about sleep, so while it was a good reminder, there really wasn't much new to me.

My hope in reading this book was that it would help me convince my extremely strong-willed and somewhat difficult teen to go to bed earlier. Unfortunately, I think the parenting strategies are for easier kids. Even in one of the examples the teen is complaining that they can't go to bed because they have to do their homework, volunteer at the food pantry, help tutor other kids and coach basketball. What a dream! This is not my teen. He doesn't want to go to bed because he wants to mess around, eat ice cream, look at his phone and spend too much time in the bathroom. Turning in his phone at night is a constant battle. Even once his electronics are all turned in he still doesn't want to go to sleep and no amount of reasoning with him can convince him otherwise. I did think that the small section written for the teen to read was really good. It was short enough that I could get him to read it, while covering the most important aspects of the book. Hopefully it planted some seeds.

The only thing I disliked was that it was somewhat repetitive and was constantly referring you to other parts of the book. I think that could have easily been resolved by adding an index.

This book is perfect for the parent who hasn't read much about the importance of sleep and also has an easy teenager (if that even exists 😆).

[Piia Appo · Rating 4 out of 5]

"Unetute põlvkond" räägib sellest, kuidas tänapäeva laste ja noorte süvenevate käitumisprobleemide ja -häirete ning ärevuse, kurvameelsuse, depressiooni ja söömishäirete üheks põhjuseks võib olla unevaegus.
Teaduslik pool seletab kenasti lahti aju toimimise ning une olulisuse (eriti laste ja noorte seas). Praktilised ülesanded annavad mõtteid, kuidas uneprobleemidega seotud teemasid lahendada.
4* sest kohati kippus minu jaoks olema palju kordusi.

Märked endale selleks ajaks, kui mul on lõpuks teismeline kodus: 1) unerutiin ei tohiks lapse vanemaks saades kaduda (pigem aidata see tal endal tekitada). 2) Magamistuba võiks olla ekraanivaba. 3)Lapsed oskavad teha häid valikuid, kui nad on informeeritud. Teatud piirides otsustusvabadus on igati ok.

[Soquel · Rating 5 out of 5]

100% YES!!!

This book should be handed out by pediatricians and given to school boards, teachers, coaches, and other people who plan children's schedules. I agree that school start times should be adjusted. I had no idea that teens needed more sleep and that their brains were undergoing such remodeling. The science in this book is fascinating. The tips are practical and easy to apply. FOND family, the 3 routines, the 5 habits of good sleep, and the case studies and scenarios of how to implement were so super helpful. One of my favorite things about the audio is the part where they give a quick lecture as experts to teens on our behalf. It sums up the information and uses positive motivation to help them choose to embrace the idea of better sleep hygiene.

[Starry · Rating 4 out of 5]

This was from a list of teacher required summer reading options. The book is written clearly and covers a problem most parents of tweens/teens are fully aware of: sleep matters for development, health, learning, and general well-being. The authors briefly cover the science (I would have liked more here) and then give advice for better sleep and for helping schools and students prioritize and protect sleep time. I think the chapter that benefited me most was the one with general tips for having good, empathetic discussions with a teen child by being a good listener—valuable advice distilled into a short chapter that explained very well.

[Michelle Crunkleton-Clark · Rating 5 out of 5]

This is an extremely important book on understanding and addressing the epidemic of teen sleep deprivation. I would recommend this to teachers, administrators, policy-makers, parents, and teens themselves -- or anyone who wants to learn more about sleep and improve their own sleep. The consequences of not addressing this issue are dire for both individuals and society as a whole, as sleep effects every aspect of our being.

[Toru K · Rating 4 out of 5]

I suppose it does a good job convincing people that sleep is important. Apparently 9~10 hours is required for teenagers. The authors acknowledge that it's a big ask. For teenagers, it's nearly impossible to convince them to care, nor to control things like schoolwork. So in the end, what's really needed is some advice on how to get teenagers to understand the concepts in this book and go along with it.

[Lilly]

I love parenting books because I get to imagine the target demographic - concerned parents simply doing their best to care for their teenage children whom they don't fully understand or connect with. This book laid out the facts well, but it also painted a picture of the struggles of raising an independent adult - the child, negotiating between the states of child and adult, and the parent's changing identity in relation to their child. It was honestly very moving.

[Tammy · Rating 4 out of 5]

This book is a fantastic guide to understanding why sleep is important and to implementing strategies to improve and protect sleep. The chapter "Empathic and Effective Communication: The ALP Method" was the the most helpful and concrete chapter of parenting advice of all the many, many parenting books I've read. Well worth the read!

[Aimi Tedresalu · Rating 4 out of 5]

See raamat sattus lugemislauale puhtalt praktilisest vajadusest, sest on endalgi kodus üks "unetute põlvkonna" esindaja ehk teismeline, kel öö ja päev teinekord täitsa sassis on. Oli üsna silmiavav lugemine, kas või alustades sellest, et teismelise unerežiim nihkuvat ilma nüüdisaegsete ekraanide ja vidinatetagi "normaalsusest" kaugemale. Kui seda "tõde" kodus kuulutama läksin, mühatas subjekt põlglikult, et mis ma siis kogu aeg rääkinud olen. Teisest küljest oli raamatust avanev pilt une olulisusest ja unevaeguse puudusest oma ilustamata ja halastamatus tões ikka päris hirmuäratav. Kui tavaliselt peetakse unetust depressiooni ja muude vaimsete probleemide tagajärjeks, siis tegelikkuses on efekt pigem vastupidine ehk esmalt unetus ja seejärel kuhjaga muid probleeme. Eks me isegi tea, et öösel halvasti maganuna pole mälu ega reaktsioonikiirus enam päris see. Nukraks teeb muidugi, et "lõokeste" ühiskond enamiku elukorraldusest määrab ehk nii lapsed kui ka täiskasvanud öösel poole une pealt kooli ja tööle kupatab.

Raamatul on tinglikult kaks osa - esiteks teaduslikud selgitused teismeliste uneharjumuste kohta ja teisalt soovitused nende parendamiseks. Viimastest just midagi eriti uut teada ei saanud, sest eks seal ole kõik elementaarne, mida igal pool korrutatud, alates pimedast ja jahedast magamistoast kuni ekraanide eemaldamiseni magamisruumidest. Aga katsu sa teinekord tuuleveskitega võidelda... Haridus- ja teadusministeeriumi ametnikele ja kõigile, kes arvavad, et 8.00 koolipäeva algus on normaalne, teeksin selle küll kohustuslikuks lugemisvaraks.

[Karolin Kask · Rating 5 out of 5]

Raamat unest, selle olulisusest ning kuidas toetada noorte uinumist.
Raamatus on mitmeid nõuandeid ja pigem soovitusi lapsevanemale, kuidas enda last toetada.
Ka õpetajatele on mitu olulist punkti, mis aitavad mõista noori vanuses 12-18 ja püüda ka kooli poolt neid toetada. Rõhutakse varasemale koolitundide algusele kui 8.30 ning suurtele kodutööde hulgale, mis õpilasi pikalt üleval hoiavad.

[Karen · Rating 4 out of 5]

There is a lot of good information in this book. However, I think it would have to be implemented when your kids are tweens in order to establish the better sleeping habits. Definitely some food for thought on adult reactions to lack of sleep in teens.

[Bryanne · Rating 4 out of 5]

The authors do a great job explaining the benefits and importance of sleep. They also provide great tips on how to talk to your kids and problem solve realistic issues that make it difficult to get enough sleep.

[Garrett Fowler · Rating 4 out of 5]

Thorough explanation of some of the challenges that teens and tweens face to get an optimal night’s sleep! The authors do a good job of sharing solutions to improving sleep. At times, the science behind sleep is drug out too much and could have been shorter. 4 stars

[TheVampireBookworm · Rating 4 out of 5]

Tato kniha čtenáře zavede do šíleného období puberty a nelogického nastavení společnosti a domácností vůči puberťákům. Nicméně obsahuje i tipy a rady na to, jak teenagerovi jeho utrpení alespoň trochu zmírnit.

[Heidi · Rating 4 out of 5]

This was an excellent read and a purposeful choice as I intend to guide my middle and youngest sons in hopes that they will make wise decisions about their sleep habits as they move further towards adulthood.

[Ayn Nys · Rating 5 out of 5]

Essential book. Every parent, educator, and teen should read it.

[DeNae · Rating 3 out of 5]

The beginning was a bit repetitive, but overall an interesting and timely read since I'm living with a house full of teens and nearly tweens.

[Kaavya · Rating 3 out of 5]

useful i guess?

[Molly · Rating 4 out of 5]

Pretty good. A bit repetitive and mostly info I already knew, but still interesting

[Julie Tilghman · Rating 3 out of 5]

It had some super helpful tips, but I found it really repetitive.

[Betsy von Awesome · Rating 5 out of 5]

This was a super helpful book with lots of examples, which was terrific. I especially liked the ALP method and the examples that they came up with at the end of the book.

[Crystal Dwinnell · Rating 5 out of 5]

So much practical helpful information. Highly recommend!

[Chrissy Johnson-Augugliaro · Rating 5 out of 5]

This book has great information regarding the science of sleep and makes it understandable to the layperson. Full of tips to help people of all ages sleep.

[Beth · Rating 4 out of 5]

Informative, everyone should read